Wednesday, March 03, 2010

Mid-week morning was a two part start to the day.

Part 1:
10-20-30
Ball Slams
Push-ups
OverHead Squats

Weight for the OHS to be something you could do no more than 7-10 times when fresh. So by the the third round it would be touching the floor more often, but not with every rep, it wasn’t 30 Snatches in there too!

Part 2:
3-3-3 Push Press

Folks got to break in the Rack, its good a heavy and wanted move anywhere, just a bit of jig-saw mechanics needed to get it in and out of the storage spot.

Times:
Faith 30-14-10:47
Mary Lynn 5-10 (Med Ball Cleans) 6:46
Pete 45-20-9:09
Chris Ga 65-20-10:40
Heather 55-16-9:42
Nathan 75-20-9:57
Jeff H 65-18-10:55
Kent 35/5-18-10:04
Spencer 85-20-11:33
Kara 25-8-10:09
Ellen L 35-14-10:33
Pammy 30-16-11:55
Val 5-10-7:35
DW 85-20-10:23

Teens Class

After warming up, we reviewed overhead squats as well as pull up technique from the bar and rings. After that we hit a modified version of the morning workout with a rep scheme of 5-10-15. Great times guys.

Olympic Class

The group warmed up with some of the Running Drills for the CF Running – Pose Technique Course I attended this past weekend with Dr. Nicholas Romanov (the developer of Pose Running) in Toronto. Then after some Brugner Progressions we split in groups of 3 for some 3 minutes team WOD’s with 2 to 3 minutes recovery in between.

1) 5 Power Snatches cycling team member in after every 5, max rounds per team in 3 minutes

2) 5 Squat Cleans again cycling in and AMRAP 3 minutes

3) 5 Clean (Power acceptable) and Jerks (feet had to be set under the hips with knees extended for each rep) and 3 Burpees per person to comprise one round, again AMRAP 3 minutes

Most teams got between 3 and 5 Rounds for each of the movements with the Squat Cleans having the lowest number in general.

Then everyone worked on getting down under the bar quickly for a Squat Clean with someone catching the bar for them at the top of the pull to see where they had to pull under the bar. Nice to see some new faces trying out the O.Class.

The topic of Running Camp starting in a month or so was discussed with quite a bit of interest.